Creamy Black Beans

 So, I coming to you with this easy and fast idea for lunch and dinner. It’s very fast to prepare. It’s about 5 minutes and it’s very rich in protein and fibre. That’s mean it will keep you full for longer! I’m sure you’ll like this one because it’s very delicious, very nutrition and easy to make! And it’s perfect comfy food for Fall Season!

Ok, let’s talk about Black Beans!

GOOD SOURCE OF PROTEIN AND FIBRE

These beans are very good source of protein and fibre. 1 cup of black beans contributes about 15g protein and 15g fibre.

HIGH IN ANTIOXIDANT

Research show that these beans contain high levels of anthocyanins. Some report said that black beans, with their deep black colour, are the highest bean source of antioxidants. Anthocyanins are substances that have anti-inflammatory effects and are very strong antioxidants that remove excess free radicals from the human body that destroy cells – proteins, DNA, etc. Read more about it here.

IMPROVE DIGESTION

Black beans are high in resistant starch that feeds the good bacteria in your gut and also improve digestion by keeping the digestive clear of toxin.

GOOD SOURCE OF RIGHT CARBOHYDRATES

These beans are rich in good carbohydrates which the body is able to slow digest and use for energy. That makes them low on hypoglycemic index.

RICH IN VITAMINS AND MINERALS

Black beans are high in magnesium, iron, folate, phosphorus and B vitamis.

You can read more about black beans here.

And now time for SPINACH!

It’s called SUPER FOOD because it’s load of tons of nutrients and is high in minerals and vitamins. It’s good for skin, hair, helps with bone health, levering blood pleasure and helps with asthma.

AND RED ONION!

Fall season is started and it’s good to add some onion to your diet. Onion has antibacterial properties and helps to fight dangerous bacteria. Is loaded with antioxidants. Help control blood sugar and boost digestive system.

 

THESE CREAMY BLACK BEANS ARE:

• Dairy Free, egg free
  
• Gluten Free 
• Sugar Free 
• High in fibre 
• High in protein
• Lunch and dinner recipe
• Quick and easy to make recipe
• 5 minutes recipe
• Satisfying
• Flavourful 
• Vegan 

 

 

HOW TO MAKE CREAMY BLACK BEANS

For 2 portions

INGREDIENTS

• 1 can black bean
• 1 medium red onion
• 50g spinach
• 100ml plant based milk (I used soya milk)
• 1tbsp plant based yoghurt (I used soya yoghurt)
• 1tbsp tamari (Tamari is gluten free soya sauce. You can use soya sauce instead tamari)
• 2tbsp oil for frying (use any oil you like it)
• Salt and pepper

 

METHOD

Chop the red onion. Put a frying pan with oil and chopped onion over medium heat and cook until golden brown. Add the salt, pepper, spinach and black beans and cook about 2-3 minutes or until spinach is cooked. Add tamari and pour with plant based milk. Cook another 2- 3 minutes. Add the plant based yoghurt at the end and cook until desire consistency. The sauce get thicker when is cooking longer. Enjoy!